20 Minute Yoga 4 Grapplers
Functional movements linked to conscious breathing that will help anyone in jiujitsu, wrestling, or any type of grappling stay healthy. These classes focus especially on improving shoulder mobility, core strength, and hip mobility.
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Strength and Mobility with Jim: 15-minute Warmup
dynamic bridge variations
sphinx/upward facing dog
downward facing dog
lunging twists
windshield wipers
bound angle/butterfly
inverted plow to low lunge
Extras
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Strength and Mobility with Jim: Hips 20-minute
Warmup: child's pose-table-down dog
Body of Class: lunging, windshield wipers, 90/90
Most Challenging: lunge step throughs
Breathwork: ujjaii pranayama
Meditation: internal observation -
Yoga 4 Grapplers with Jim: Maintaining a Healthy Low Back and Hips 20min
windshield wipers
bridges
dynamic/active hamstring and adductor stretches
bird dog
planks
side planks -
Strength and Mobility with Jim: Post Workout 20-minute
crocodile pose
prone shoulder stretches
sphinx/cobra/updog
locust pose
down dog
pigeon pose
bridge pose
supine hamstring and adductor stretches
windshield wipers -
Shoulder Mobility with Jim: 20 min
kneeling salutes
bullfrog/arm clamshells
crocodile
side scorpion
low cobra
prone swimmers -
Strength and Mobility with Jim: Feet and Ankles 20 min
different variations of squats and lunges
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Strength and Mobility with Jim: Lunges and Squats 20 min
kneeling salutes
down dog
lunging hip circles
basic squat
dynamic squats and toe balancing
transverse lunges/cossack squats
plank
sphinx
updog
downdog
split squats
thunderbolt pose -
Yoga 4 Grapplers: Hip and Shoulder Warmup 15 min
kneeling salutes
down dog
bird pose
clam shells (shoulder variation)
windshield wipers
90/90
clam shells (hip variation)
butterfly -
Floor Warmup with Jim: 20 min
kneeling salutes
plank
shoulder taps
sphinx
updog
downdog
lunging hip circles
step throughs
windshield wipers
90/90
clamshells
butterfly -
Yoga 4 Grapplers/Healthy Low Back with Jim: 20 min
supine breathing with knees bent
single hip flexion and knee extensions
single supine hip circles
dynamic bridge
supine windshield wipers
crocodile
sphinx
updog
downdog
pigeon -
10-min Hip Mobility with Jim
hip circles
lunges
sphinx
updog
downdog
windshield wipers
shinbox lifts
butterfly -
Basic Strength and Mobility with Jim: 20 min
toe balancing
side stretching
squatting
lunging
kneeling salutes
bird dogs
child pose
sphinx
updog
down dog
windshield wipers
90/90
forward fold
bridging
rest -
Mobility Warmup with Jim: 20 min
kneeling salutes
plank/side plank
sphinx/updog
downdog
lunge
squat
mobility salutes
step throughs
wrist mobilization
shoulder mobilization
